Here I am on the eve of my departure to Austin, the first leg of my journey to becoming a Yoga Therapist. I am nervous, excited, sad to leave my family, a myriad of emotions. But for now, I must sleep. Here is your short blog of our poses from this week.
Enjoy and have a wonderful holiday season coming up.
With warm wishes and light to each of you,
Diane
The Poses
Wide Angle Forward Fold (Upavisha Konasana) with Cupped Eyes
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| Variation with thumbs at Third Eye point |
Props: bolster, two blocks, 4 or more blankets
Benefits: releases the pelvis which can help release tension in the buttocks, hips, belly and lower back. Quiets the organs of digestion and elimination. Opens lower back area. As head rests on bolster, releases tension in frontalis where we hold stress in contracted state. Cooling and calming to overall body and provides a nice transition from day. Can help with sleep.
Depending upon the length of your torso, you may or may not need the blocks under the bolster. A double-folded blanket folded over one more time adds height and comfort. Place as many of these as you need on top of the bolster. Cushions and pillows are also good. You will straddle the props bringing them in as close to your body as possible to support you as you forward fold. Rub hands together to warm up the hands and gently cup them over the eyes and rest on the elbows on the bolster. Avoid too much pressure on the eyes. To lesson any strain in the lower back, sit on a single or double-fold blanket. Can add blanket rolls under the knees. Stay for 5 to 10 minutes.
*note that for some students the breath can be constrained. Practice belly breaths to begin with.
Supported Bridge Pose
(adding energy, vitalization)
Props: 4 blankets, neck roll, eye pillow, can also use bolster for more stretch
Extras: blanket for warmth
Benefits: Expands the chest muscles, opens the lungs, balances the glands, quiets the nerves and releases tension in the nervous system, increases oxygen intake to the brain, can stimulate the immune system (thyroid)
Lie on your back with knees bent and feet flat on the floor. Lift butt and slide the stack of 2 or 4 blankets under the base of your spine. Find a comfortable position, then let the upper back release on the floor. Arms are relaxed at sides or resting on belly. Feel chest and belly rise with each breath. Roll gently to one side when done and inhale up to seated.
Supported Mountain Pose
Props: 2-3 blankets, neck roll, two bolsters
Benefits: counteracts the slumped position of our posture from sitting, computer use, driving, everyday activities. Opens the chest to help breathe easier. Improves digestion, reduces fatigue and can lift your mood.
Just like a babbling brook with boulders (soft ones!), imagine your body like the soft rushing waters laying over those boulders, smooth, flowing. It will allow the natural curves of the body to be held up gently and the breath to flow.
On your mat, place one bolster where your knees will be and another where your lower legs can rest, one blanket rolled up where the bra line is (base of scapula), and a neck roll for the cervical spine. Shoulders rest on the floor, arms to side with palms facing up or come into Goddess arms. If ankles need support, use rolled-up blanket or dish towel. Eye pillows can lightly rest on eyes or even be used on forehead (useful for headaches) or even on shoulders (wherever you need to release tension). To begin with stay in pose for 10 minutes working up to 20 minutes. Great to use in savasana. Feel the heart open, the strain from holding yourself up all day evaporate.
Variations: Feeling cranky in the lumbar spine? Place blanket to fill the curves. Want to feel more grounded while still opening the heart? Place rolled up blanket against wall and soles of feet touching blanket. Need to feel cuddled? Swaddle your head in a blanket cradle.
Labels: Bridge Pose, Mountain Brook Pose, Supported Forward Fold
